Tag Archives: physical therapy

Since my last post things have been uneventful, yet productive. It took me about a week or so to finally come to accept the fact that I wouldn’t be able to run any of my spring races this year, including the Salisbury Marathon. Knowing this, I have been able to clear my head and focus on the road to recovery.

After running the 5K at the Tim Kennard River Run and waking to a re-aggravated achilles tendon the following day, I fessed up to my Physical Therapist and vowed to not run again period until she says I can. Not one mile, not one minute, not one step! Since then there have been a few times at work or at home where I’d be in a hurry to do something, making an attempt to get from one location to another as speedily as possible on foot. Whether it would be from one exam room to another or from my car to a building in the rain, I would have to stop myself from running. I was determined to keep my “no run” promise!

My physical therapy seems to be going well. I am making progress every day. I am being super-diligent about getting my prescribed exercises done each day, even if it means I have to get them done at 11:00 PM. I had an assessment early last week and it was determined that I need to continue Physical Therapy. I am making progress, yes, but as my achilles improves and heals, more problems are coming to light. One of them being a problem I’ve been aware of for a few years now as it was pointed out by my previous Physical Therapist…my hips! They are weak and lax on one side and super tight on the other which is throwing my form off and, likely, is why I keep having these nagging injuries. Having me watch myself in a mirror while I performed some prescribed work at a recent session really brought it to light. Now, when I do my exercises at home I do them in front of a mirror and it is making a difference.

Sunday, April 15, 2018 was the 7th annual Run for the Animals. For those of you who have been following my pathetic blog, you know that this is my “heart” run! I have participated in the event every year! This year was the first year that I had to walk the entire thing. I only did the 5K, but I am happy to report that C.J. and I completed it and I still feel great! I haven’t had any problems with my achilles at all.

Today I had another Physical Therapy session. I was able to run for 5 minutes on the treadmill. I hate a treadmill, but for PT purposes I will do it! It was a super-slow pace and I was extremely mindful and cautious throughout every millisecond of movement. I am feeling good as of writing this post. We will have to wait to see what tomorrow morning brings.

It’s a process, that’s for certain. This time I’m going to do it the proper way and hope that I come out stronger (and maybe even faster!) than ever before! I’m going to take it one step at a time, patiently yet persistently.

As of Tuesday this week I have started my Physical Therapy for my achilles tendon injury. After meeting with the Physical Therapist, there’s a very slight chance I might be able to run my marathon in late April. One of my major downfalls is that I haven’t been keeping up with enough cardio exercises to maintain my aerobic capacity. I was hesitant to do too much bike riding, wasn’t sure if the elliptical would be okay, and in performing HIIT exercises I have to modify most of them to not strain my ankle and achilles tendon. My Physical Therapist told me on Tuesday that the elliptical would be fine (and is recommended) for this type of injury until I can get back to running again.

Dang. I wish it didn’t take so long to get an appointment to see her because I could’ve been training on the elliptical all this time. But now I know and will train as much as is safely possible from here on out.

I have had zero achilles tendon pain in over 2 weeks since I’m not running at all and I have been modifying all of my activities. According to my PT that means I no longer have tendinitis, but am now in tendinosis. What does that mean? It means that the inflammation has subsided but the tendon is still damaged so I have to be extra careful from here on out so as not to rupture the tendon. No pressure!

Apparently I can “fix” or better this and that is the focus of my therapy; to remodel the scar tissue that has formed at the tendon. The average time to full recovery is about 3-6 months. My marathon is in 6 weeks, so when I said there was a slight chance I might be able to run it I really meant that I probably won’t be running it. However, the positive is that I will be able to run some by then, and should be able to run/walk a half marathon as long as I take it super slow and easy, and if I feel any pain or discomfort at all to stop. I have been in touch with the coordinators of the run and they have the course mapped out such that I can make my decision to go all the way or half-way while I’m running! So, no matter what, I will be running that race in April! I will likely not be running 26.2 miles, but will hopefully be able to complete 13.1 miles at a super slow and steady run/walk.

As for the other runs I have scheduled prior to the marathon, I can still participate in both. I will not be running the Tim Kennard 10 Mile River Run, but I will be participating in the 5K Fun Run/Walk and will walk most of it. I will not be running the half marathon portion of the Run for the Animals this year, but I will definintely be able to run the 5K and maybe run/walk the 10K. Thankfully I have until race day to decide which one I want to and will be able to do.

So there you have it. I will be ultra-diligent with my PT exercises for sure, and will be utilizing the elliptical machines at the Y very regularly in the next several weeks. Though I will not be able to perform the way I had set out at the beginning of the year, at least I 1) can still perform at all and 2) can heal and recover to come out even stronger next time around!

Never lose sight of what is truly important to you. Choose to find the positive in everything; even if you have to search really hard for it, it is there…always.

I am still on IR, and not doing anything more than teaching my GF classes at the YMCA (modified for me due to my injury). I’m riding my bike, instead of running, to get in some cardio and lower-body work.

My Dr. Appt. went as expected/hoped on Monday. Yes, I have an injured achilles. How bad is it? It’s not ruptured! So preventing that is key! I have an URGENT prescription for PT, but the soonest I could get in is 3/13/18. I promise to refrain from any excessive activity until then. I will continue to teach classes (modified for me), I will train my upper body, and I will utilize the bike as much as possible in order to maintain my aerobic capacity. But, in order to run well you have to run.

My marathon isn’t until the end of April, so there is hope. For now, here’s to hoping PT brings me to a finish for my marathon! But, more importantly, here’s to hoping they can help me heal my injury (whatever it takes) so that I can continue to run in the future.